CrossFit Programming 6.14.2021-6.18.2021

Monday

WOD
For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)

SWOD
Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch:
(1+1+1) x 4 sets @ 70-80% 1RM Snatch
*Rest 60-90 seconds between sets.*

Then:

Snatch Deadlift to below the knee + Snatch:
(1+1) x 3 sets @ 80-85% 1RM Snatch
*Rest 60-90 seconds between sets*

Tuesday

WOD

10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees

SWOD
Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

Then:

Clean and Jerk:
3x1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

Wednesday

WOD
15:00 Amrap
300m Run
30 V Ups
10 Strict Handstand Push-Ups

*Run counted at 3 reps: 100m = 1 rep
*43 reps per round

SWOD
Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets*

*The front Squat should be a struggle, but not a miss.

Accessory

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)
4x8 B-stance Double Dumbbell Deadlift (Heavy)

Thursday

WOD
Every min (12 mins)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats

SWOD
Hang (mid thigh) x Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%

- rest 60-90 seconds -

3 @ 75%
2 @ 80%
1 @ 85%

- rest 60-90 seconds -

1 @ 85%+
*you can go heavier if you feel good!

Then:

Deficit Snatch Deadlift (4in) for load:
- 3x3 @ 100% 1RM Snatch
- rest 60-90 seconds between sets -

Friday

WOD
4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)

* Echo Bike Calories: 16/13

SWOD
Push Jerk:
- Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *